The forces and motions in different types of sports activities vary greatly, so the choice of proper shoes is always relevant because they should help you to endure whatever the training throws at you and keep you safe. Besides, wearing the correct shoes enhances the sports performance by providing support for feet and ankles, improves comfort and prolongs the lifespan of your footwear.
So, it is important to invest in a high-quality pair of shoes, which will meet all your needs. The information about the benefits of proper shoes, their major types, tips for choosing the right sneakers and the descriptions of cross training shoes for women is disclosed here. Check it out if you wonder how to get in shape wearing the appropriate shoes.
Benefits Of Proper Shoes
Different shoes for different activities have certain advantages, which are vital for any athlete. Here are major merits:
- Injury Prevention
If the sneakers fit well, they protect you against common injuries such as ankle sprains and fractures, Metatarsalgia. It happens because they lessen the impact on the feet and provide cushioning while heavy landings.
- Midsole Foot Cushioning
The midsole is the area between the ball and the heel of the foot. It can reduce the stress, put on the ankles and the feet during the physical activity. It prevents knee, back pain and makes the activity safer and more comfortable.
- Protection
Some shoes are designed for different types of the surface. Thus, a tread on the outsole and spikes protect the feet during the off-road running and provide traction. Also, the soft outsole gives good grip on the indoor floor.
- Improved Athletic Performance
Proper sneakers make your performance more efficient and they give the right stability, comfort, and support to your muscles and bones so that they expend less energy and work longer.
Types Of Shoes For Different Sports Activities
The benefits of the correct training shoes cannot be overrated, so it’s important to choose wisely. There are four major types of shoes you may consider depending on your goal.
General Women’s Athletic Shoes
The athletic activity is rigorous and challenging, so it is important to choose shoes for specific purposes for best results. There are three types of athletic shoes:
- Aerobic Shoes
This activity requires support and protection in the foot and heel area as women move quickly and jump continuously. Most models come up in a high top style and they are made of enduring materials. Usually, the lifespan is 6 months – one year of the regular use. These sneakers have several features:
- A flexible forefoot, which allows bend movements;
- A midsole for good cushioning;
- The upper is made of synthetic leather-like materials, which provide good durability.
- Cross Training Shoes
These cross training shoes for women have been designed for the indoor use. They are extremely flexible, yet enduring. They are perfect for fitness classes and gym training. The lifespan is about 9 months – one year. Their major characteristics are:
- A mesh upper for breathability;
- The outsole pattern is designed for good grip on the indoor floor;
- A heel elevation, which gives extra cushioning.
- Walking Shoes
Their major goal is to provide comfort from the first footfall. They may feature a high top, which is a little bit restrictive concerning lateral motion or they may be low-cut. If you walk an average of 3 to 4 hours a week, replace your shoes every six months. If you walk an average of 7 hours a week, replace your shoes every three months. Their features are:
- A high-quality midsole, which provides good cushioning;
- Improved the forefoot area, which gives good flexibility;
- A synthetic or leather upper for better durability and breathability.
Women’s Running Shoes
Running shoes are geared towards racing and off-road running. They should provide shock absorption, good traction, support, and comfort. The main types of women’s running shoes are:
- Racing Shoes
The most important feature of these shoes is the support and adequate cushioning they provide during repetitive and predictive movements. When the level of support is high, it improves your biomechanics, maximizes the efficiency of the running, therefore, reducing the risk of running-related injuries. On top of that, these shoes should have really good cushioning both in the heel area and in the forefoot. Usually, the lifespan of these shoes is 500-600 miles (regular use: the working out three times a week).
Major characteristics of running shoes:
- A cushioned sole for shock absorption;
- Arch support for improving running efficiency and preventing from injuries;
- Lightweight materials allow you to move faster;
- A convex-curved outsole for encouraging the forward motion.
- Off Road Running Trainers
These shoes should give perfect comfort and excellent grip to keep you on the ground. They have been designed to cope with varying terrain. The lifespan of these shoes is about 400 miles. Their major features are:
- A rubber outsole for good traction;
- Different outsole patterns to feel comfortable while running on uneven ground;
- Deeper lugs for good grip;
- An extra tread to minimize slippage.
Women’s Court Shoes
Court shoes are aimed to absorb impacts and support the feet during side-to-side movements. They are lightweight and made of synthetic materials. There are major types of these shoes:
- Basketball Shoes
They have the same characteristics as tennis shoes have: they provide good support, enduring, comfortable, and flat. The lifespan is about 1 year of regular use. Their features are:
- A midsole for flexibility and cushioning;
- The pattern on the outsole is optimized for the wood floor;
- Ankle support, which is intended for the ankle joint;
- A flat and thick bottom, which helps to stand in a stable position;
- A leather upper controls vigorous movements and provides good durability;
- A firm, rubber outsole helps to support the foot. However, it doesn’t provide adequate cushioning.
- Tennis Shoes
These shoes are stiff and firm, they are closer to the ground, that is why they are more responsive than other shoes. Besides, the sole of these shoes overlaps the upper, which prevents the shoe from separating due to the constant changes of direction as this activity presupposes many side-to-side movements. The lifespan is 1 year of regular use. The major characteristics are:
- A synthetic and leather upper for better durability;
- Arch support and a flat base for preventing injuries during the multi-directional movements;
- A low profile for responsiveness;
- A flat bottom for grip and stability;
- The outsole pattern is optimized for hard courts and grass.
Women’s Cycling Shoes
These shoes should be used while riding the bicycle. They are snug and thin. There are two specific types of them:
- Mountain Shoes
They are designed to be worn for off-road trips. They provide extra comfort, support, and traction. The key characteristics are:
- A tread to avoid slipping;
- Recessed cleats for better grip;
- A multilayered construction (consists of a traditional monolayer and a microfiber with mesh inserts) for better comfort and reduced weight;
- A sole provides increased stiffness.
- Road Shoes
These shoes feature a stout outsole for good traction and walking pads for stable footing. The characteristics are the following:
- A laced closure for a secure fit;
- A leather upper for stylishness and functionality;
- A stout outsole for traction;
- A molded EVA midsole for cushioning and arch support.
How To Select The Right Shoes
The choice of proper shoes is always tough as you should opt the perfect pair among the abundance of different shoes. For this, you should stick to several rules.
Make Sure They Are Comfortable
Comfort is everything you need and if you don’t feel amazing wearing these shoes, their benefits fade in comparison with this fact. Always go for cozy shoes. Firstly, consider the type of your foot.
If you have feet that roll inward, you are a pronator, choose shoes with extra support (ankle and arch support) and motion control. Look for stiff shoes, which flex only near the toe area.
If your feet roll outward, you are a supinator, then you need shoes with extra cushioning for shock absorption as your feet don’t provide shock absorption on their own. Go for shoes with soft midsoles.
If you have neutral feet with an average arch, you need moderate-stability sneakers. Consider shoes with cushioning near the ball of the foot and the toes. Besides, search for models with an outside strap, which gives adjustability and go for a square heel, which provides stability.
Pay Attention To Different Parts Of The Shoes
The upper part holds the foot in place. If you need your shoes to be lightweight and breathable, then the upper should be made of synthetics and have mesh inserts. If you want to have durable shoes, then the upper should be made of leather or faux leather.
A midsole provides protection, it includes the materials between the upper and the outsole. It may be made of different materials:
- EVA (Ethylene-vinyl acetate foam) is flexible and lightweight.
- Dual-density EVA features the fusion of two different materials. It is strong and heavy.
- Polyurethane is dense and durable.
- Gel cushioning incorporates substance, which helps to absorb shock.
- Plates are made of thin and flexible materials (TPU – thermoplastic urethane is a flexible plastic, which used in midsoles as a stabilization device or nylon) that stiffen the forefoot of the shoe.
The outsole should provide good grip and stability. Usually, it is made of blown rubber or carbon rubber, which is extremely durable. Pay attention to the material as it defines the level of your sports performance and comfort.
Try Them On Wisely
Once you’ve chosen the right pair of sneakers as you’ve examined their appearance and characteristics, you should know how you will feel wearing them. For this, try them on and follow several rules:
- Try them on after a workout at the end of the day as your feet are the largest at this time;
- Wiggle your toes freely up and down, there should be a space between your longest toe and the end of the shoe as your feet swell and lengthen after the workout;
- Make sure the heel fits snugly in the shoe. It should be fixed, but not too tight. In the meantime, it shouldn’t slip while running, walking;
- The shoes should be wide enough for your foot. Your foot should be able to move side-to-side in the shoe’s forefoot.
Cross Training Shoes For Women
If you want to stay fit, you should make sport the part of your daily routine. Except choosing the right exercises, performing them properly, you need appropriate attire to avoid injuries. Shoes are the most important part of it. For each sports activity, you need different pairs of shoes. It happens because you train in different conditions, and each type of training engages different parts of the foot.
You need at least three pairs of shoes for your training. One pair is for cardio training, and two pairs for fitness and cross- training. Here is the list of cross train shoes you may consider.
1. ASICS Women’s Gel-Kayano 23 Running Shoe
These sneakers are the perfect for running. They feature a synthetic and textile upper, which gives good breathability, a rubber sole for traction, a Heel Clutching System Technology, which holds your heel better. Also, a Flytefoam technology provides good cushioning, and Rearfoot and Forefoot technologies absorb shock during the training.
2. PUMA Women’s Fierce Core Cross-Trainer Shoe
These shoes may endure anything the training offers. They may be described as comfortable and supportive. With mesh inserts, they are breathable, the lace-up system provides a secure fit, and a gripping outsole gives good traction.
3. New Balance Women’s WX608V4 Training Shoe
These shoes are comfortable and enduring. The leather upper provides protection, a lace-up system is shock-absorbing and an IMEVA midsole gives perfect cushioning. This model is perfect for fitness and cross-training.
Final thoughts
Challenge yourself, do sports regularly, follow the tips to get fit body and opt proper footwear each time you work out as it will increase your performance and enhance endurance. And then, your goal to stay fit, healthy and beautiful will be achieved.